Golf is challenging, and frustrating. The swing is an unnatural motion, and its biomechanics are undervalued. Ignoring how your body moves, or old injuries, makes you compensate in ways that hurt your swing. Here are a few ways to loosen up before you tee off.
1. Hip flexor lunge
Stand with feet shoulder-width apart and step one foot forward into a lunge. Keep your body upright and back straight, and bend both knees until you feel the stretch. Don't let your front knee pass your ankle. Use a club for balance. Hold 15 seconds, twice per side.
2. Myofascial release
You'll need a lacrosse ball or baseball. Find the front of your hip bone, then move about an inch forward and an inch out, and press around for sore spots. Lie face down on your elbows, place the ball on a sore spot, and bend that knee to 90 degrees. Breathe deeply and let the muscle release. It can be intense, so go slowly. This helps your hips turn better in the swing.
3. Lat stretch
Your lats connect your low back and shoulders. When they're tight, they limit your swing. Stand in a doorway, lean to the side and reach for the frame. Try several angles. Pull gently until you feel a stretch in your armpit and shoulder, and hold 30 seconds. There's no need to crank it, because that can make things worse.
4. Foam roll your glutes and mid-back
Foam rolling relieves soreness and improves range of motion. For your mid-back, lie on the roller and use your legs to roll back and forth with your arms overhead or behind your head. For glutes and quads, roll on your side or front, supported on your elbow. Pause and breathe on tender spots.
5. Chiropractic care
Chiropractic care can improve range of motion and reduce pain in your swing. If pain or stiffness is holding back your game, book an assessment with Dr. Ling.
Common questions
How long should I warm up before golf?
Five to ten minutes of the stretches here, plus a few easy practice swings, is enough for most golfers.
Can chiropractic care help my golf swing?
If stiffness or pain limits your turn, improving hip, mid-back and shoulder mobility can help you swing more freely.
Related
Every injury is different. If you have pain, book an assessment and Dr. Ling will find the right plan for you.